But how you take it matters more for Vata than any other dosha. Get it wrong, and creatine just adds to the scatter. Get it right, and it might be the grounding support your energy's been missing.

You've been here before—supplements that work for everyone else but leave you feeling worse. Creatine doesn't have to be one of those.

This episode walks you through the complete Vata creatine protocol—dose, timing, pairings, and what to watch for.

Listen now to learn:

1. Why Vata's dry constitution may benefit from creatine's cellular hydration—when supported correctly
2. The Vata-specific dose (it's not the 5g everyone recommends)
3. Why taking creatine with fat and warm water grounds the effect—and an empty stomach scatters it
4. The hydration adjustment that makes or breaks Vata's response
5. Week-by-week signs it's working vs. signs to reduce or stop

This is Week 3 of your four-week Vata Energy series. All dosha-specific episodes are free through February 7th. Starting February 8th, this feed becomes part of the paid subscription.

Subscribe at @weeklyhealthrx so you don't miss Week 4—subscriber Q&A where we answer your questions directly, and transformation stories from Vata women who've done this work. Lock in your spot now as part of our Founders Circle.

Finally—medicine that fits you.

Subscribe now: @weeklyhealthrx

Get your Hormonal Health Prescription Toolkit: https://myarvasi.com/products/the-arvasi-hormonal-health-prescription-toolkit

Follow Arvasi:

1. Substack: @weeklyhealthrx
2. Instagram: @myarvasi
3. Website: myarvasi.com

Connect with your hosts:

1. Dr. Avanti Kumar-Singh | Instagram
2. Dr. Tanmeet Sethi | Instagram

It's 9am and you're ready to conquer the day. By 11am, you can barely form a sentence. Your mind is still racing—planning, worrying, spinning—but your body has checked out. And this is supposed to be morning. The day hasn't even started.

Last week, you tracked when your mind races while your body is exhausted. You saw the pattern. This week, we give you the prescription: two steps that create containment before the scatter starts.

Listen now to learn:

1. Why your nervous system is already activated before your feet hit the floor
2. The 60-second practice that anchors your cortisol before it spikes
3. Why checking your phone is gasoline on a Vata fire
4. Your two-step First 90 Protocol: exactly what to do tomorrow morning
5. What to track this week: your morning calm on a 1-10 scale

This is Week 2 of your four-week Vata Energy series. All episodes are free through February 7th. Starting February 8th, this feed becomes part of the paid subscription.

Subscribe at myarvasi.com so you don't miss Week 3: Troubleshooting.

Finally—medicine that fits you.

Subscribe now: myarvasi.com

Follow Arvasi:

1. Substack: @myarvasi
2. Instagram: @myarvasi
3. Website: myarvasi.com

Connect with your hosts:

1. Dr. Avanti Kumar-Singh | Instagram
2. Dr. Tanmeet Sethi | Instagram

You were just fine. And then—without warning—you weren't. Like a phone that shows 40% battery and then dies. No logic. No pattern you can predict.

You've canceled plans because suddenly there was nothing left. You've started projects you couldn't finish—not because you didn't care, but because the fuel disappeared. And the worst part? While your body crashes, your mind won't stop. Thoughts spinning at 2am about things you can't control.

You've been told you're "flaky" or "inconsistent." You've internalized it. But this isn't personality. It's biology.

Listen now to learn:

1. Why your energy crashes suddenly and without warning
2. Why your mind races even when your body is depleted
3. How deep winter makes the Vata pattern worse
4. What's actually happening in your cells and nervous system
5. This week's practice: tracking when your mind races while your body is exhausted

This is Week 1 of your four-week Vata Energy series. Everything is free through February 7th. Subscribe at myarvasi.com so you don't miss your personalized First 90 Protocol next week.

Finally—medicine that fits you.

Follow Arvasi:

1. Substack: @myarvasi
2. Instagram: @myarvasi
3. Website: myarvasi.com

Connect with your hosts:

1. Dr. Avanti Kumar-Singh | Instagram
2. Dr. Tanmeet Sethi | Instagram

We told you the Winter season would begin today—but life happened, and we're pushing our start to next Sunday, January 18th.

Here's the thing: we could have rushed it. But that's not how we want to show up for you.

And honestly? It's the first full week back from the holidays. You're probably still trying to find your footing. Remembering your routines. Digging out from everything that piled up. Wondering why you're so tired when you just had time off.

You don't need one more thing right now.

So consider this your week to land. To ease back in. We'll be here when you're ready.

Because what's coming? It's exactly what you've been asking for. For the next five weeks of Winter, we're going deep on energy. Why it disappeared. Why nothing you used to do works anymore. And what actually helps—now, in this body, in this season of life.

Your prescription—personalized to your dosha—starts next Sunday, January 18th.

Subscribe to the Weekly Health Rx by Arvasi so you don't miss your first Winter prescription. And if you don't know your dosha yet, take the free Dosha Data Assessment at myarvasi.com to unlock your personalized feed.

Finally—medicine that fits you.

Take the Dosha Data Assessment: myarvasi.com

Follow Arvasi:

1. Substack:@myarvasi
2. Instagram: @myarvasi
3. Website: myarvasi.com

Connect with your hosts:

1. Dr. Avanti Kumar-Singh | Instagram
2. Dr. Tanmeet Sethi | Instagram

Something new begins January 11th.

We've been listening to what you've told us—the exhaustion, the frustration, the feeling that your body just isn't responding anymore. I'm exhausted—and nothing that used to work is working anymore. We hear you.

For the first five weeks of Winter, we're going deep on one topic: energy. Not the kind you chase with caffeine. Real, sustainable energy—the kind that comes from understanding how your body actually works. Your circadian rhythm. Your hormones. Your gut. Your nervous system. All of it converging on the one thing you've been chasing.

Subscribe to the Weekly Health Rx by Arvasi so you don't miss your first Winter prescription on January 11th. And if you don't know your dosha yet, take the free Dosha Data Assessment at myarvasi.com to unlock your personalized feed—because generic advice is exactly why nothing has worked.

Here's to a new year that finally makes sense for your body.

Finally—medicine that fits you.

Take the Dosha Data Assessment: myarvasi.com

Follow Arvasi:

1. Substack:@myarvasi
2. Instagram: @myarvasi
3. Website: myarvasi.com

Connect with your hosts:

1. Dr. Avanti Kumar-Singh | Instagram
2. Dr. Tanmeet Sethi | Instagram

Every unfinished conversation. Every open loop. Every "what if" that never resolved.

Eleven weeks of Vata season—and your mind has been spinning with it. Racing thoughts at 3am. Starting things you didn't finish. The winter solstice is nature's invitation to finally empty that mental drawer.

This week's prescription: A two-part clearing ritual—morning light walk and evening release journaling—designed to clear what you've been carrying before the new year begins.

Listen now to learn:

• Why Vata accumulates mental clutter—and how fall amplified it
• The morning light + cold air protocol that resets your scattered circadian rhythm
• The evening journaling prompts that finally get the spinning thoughts out of your head

This is our last episode of 2025—thank you for spending this season with us. We'll be back in January to begin winter together. Know someone who could use their own personalized prescriptions? Share the Dosha Data Assessment at myarvasi.com.

Wishing you a peaceful solstice, a restful holiday, and a new year that begins lighter than the last.

Finally—medicine that fits you.

Ten weeks of fall. You can feel it everywhere.

That buzzing that won't stop. Restless legs. Racing thoughts the moment you lie down. You're exhausted—but you can't settle.

Cold, dry Vata season scattered your nervous system. It learned to stay on. Now it's forgotten how to turn off.

This week's prescription: Legs Up the Wall + Extended Exhale breathing. 10 minutes. Every evening. Simple and grounding.

Listen now to learn:

• Why your body can't "just relax"
• How one pose signals safety to your nervous system
• The exact protocol that finally lets you sink in and let go

You're already getting prescriptions personalized to your biology—make sure you're subscribed to your Weekly Health Rx by Arvasi feed so you never miss a weekly dose. Next week is winter solstice, and we have a circadian reset ritual to help you close out the year restored.

Know someone who needs this? Share the Dosha Data Assessment at myarvasi.com so they can unlock their own personalized podcast feed.

Finally—medicine that fits you.

Your gut feels like a dried riverbed. Small, hard stools. Days without going. Gas that gurgles and shifts around your belly. Nothing flowing smoothly.

Two months of Vata season dried out your already-dry constitution. Add perimenopause, slowing digestion by 30%? Your gut is carrying all of it.

This week's prescription: Hot CCF tea with ghee or olive oil—rehydrating dried intestinal walls and lubricating from inside.

Listen now to learn:

• Why plain water isn't enough for your dried-out gut
• The olive oil addition that improves regularity within 3-5 days
• The 7-day protocol that gets your digestive system moving

Learn more at myarvasi.com

If you're a Vata type, Thanksgiving week brings a specific kind of stress response— not anger, but panic.

You're worried that when family dynamics get tense, you're going to spiral into anxiety. Your mind will start racing with worst-case scenarios. You won't be able to think straight. You'll feel scattered and overwhelmed and want to escape.

Because here's what's probably already happening: Your mind is spinning before anything has even gone wrong. You're lying awake at night thinking about everything that could happen. What if they bring up that topic? What if you say the wrong thing? When someone makes even a slightly unexpected comment, you feel panic rising immediately. Your breath gets shallow and rapid. Your stomach flutters. You can't think straight---you freeze or you ramble or you say something you didn't mean to say.

And November's cold, dry, windy, chaotic energy is making this so much worse. Vata season mimics and amplifies your internal state. You're already the Air and Space elements, already prone to scattered thoughts and anxiety. When nature is reflecting those same qualities back at you, you can't find solid ground anywhere.

In this week's Vata Health Rx, integrative medicine physicians and Ayurvedic experts Dr. Avanti Kumar-Singh and Dr. Tanmeet Sethi explain why Vata types spiral into anxiety when stress hits, and why your nervous system needs grounding, not just calming.

This week, you'll get a specific 3-5 minute practice that combines extended exhale breathing with firm grounding through your feet— interrupting the mental spiral and bringing scattered energy back down into your body.

Listen now to learn:

• Why Vata types spiral into anxiety instead of anger when triggered, and how peak Vata season amplifies this
• The grounding practice that stops racing thoughts
• How to visualize energy draining from your spinning head down through your feet into the earth
• Why firm pressure on your feet signals safety to your brain and calms panic within minutes

Hormonal changes affect your nervous system, and the right support makes all the difference. Dr. Kumar-Singh and Dr. Sethi have curated the Hormonal Health Prescription Toolkit with physician-selected products and protocols specifically designed to support your stress hormones and nervous system through perimenopause and menopause. Learn more at myarvasi.com

If you're a Vata type, Thanksgiving week kicks off the holiday season— and with all the parties, family celebrations, and rich foods ahead, you have specific digestive concerns.

You're worried that one big meal— all that rich, heavy food— will shut your system down for days. You'll be bloated, backed up, uncomfortable through the whole weekend. And you know from experience that when your digestion gets thrown off, it takes days to get it back on track.

Because here's what's probably happening already: Your digestion is completely unpredictable. Some days you're hungry and everything moves through fine. Other days you have no appetite, and when you do eat, you feel bloated and gassy for hours. You're dealing with constipation— sometimes for days. You feel full after just a few bites, but then you're hungry again an hour later. Your stomach makes noises, you have gas that's uncomfortable and embarrassing, and you can't figure out what triggers it because it seems random.

And November's cold, dry, windy weather is making this worse. Vata season amplifies the dryness and irregularity in your gut, which is why your digestion has become even more erratic lately. If you don't address this now with the right strategy, the holiday meals ahead will compound the problem.

In this week's Vata Health Rx, integrative medicine physicians and Ayurvedic experts Dr. Avanti Kumar-Singh and Dr. Tanmeet Sethi explain why Vata digestion is the most erratic of all the doshas, and why your nervous system and your gut are deeply connected.

This week, you'll get a specific digestive protocol that includes a warming morning tea to prime your gut daily, a heating digestive pickle to take before big meals that activates your digestive fire, and gentle movement after eating to support motility and prevent constipation and bloating.

Listen now to learn:

• Why cold, dry fall weather makes Vata digestion more erratic, and how to counteract it with warming, grounding practices
• The exact tea blend to drink every morning that balances all three doshas and prepares your gut for the day
• What to take 10-15 minutes before Thanksgiving dinner to activate your sluggish digestive system and prevent bloating
• Why gentle walking after meals is critical for Vata motility and preventing constipation
• Why consistency in timing matters MORE for Vata digestion than what you actually eat

Hormonal changes affect your digestion, and the right support makes all the difference. Dr. Kumar-Singh and Dr. Sethi have curated the Hormonal Health Prescription Toolkit with physician-selected products and protocols specifically designed to support your gut, hormones, and metabolism through perimenopause and menopause. Learn more at myarvasi.com.

For Vata types, maybe this is what's happening: Your yoga class or morning run---the one that used to calm you down---is now making you MORE anxious instead of calmer. You finish your workout and instead of feeling centered, you feel jittery. Scattered. Your mind is racing even more than before.

Your joints feel dry and creaky. Unstable. Like they need oil. You're sore for days after workouts that should be relatively gentle. And here's the confusing part---you're exhausted in the afternoons after morning workouts, but your sleep is actually WORSE on the days you exercise intensely. You lie there at night with your mind spinning, your body feeling restless and uncomfortable.

You thought movement would help you feel calm. But it's doing the opposite.

In this week's Vata Health Rx, integrative medicine physicians and Ayurvedic experts Dr. Avanti Kumar-Singh and Dr. Tanmeet Sethi explain why your mobile, rapid, cooling exercise---like running in cold air or fast-paced vinyasa yoga---is actually adding more movement and depletion to your already overmobile, overstimulated nervous system.

This week, you'll get a grounding movement prescription that calms your scattered nervous system instead of amplifying it.

Listen now to learn:

• Why Vata types struggle most with exercise in fall---and why mobile, rapid exercise makes your anxiety worse
• 
  
• The type of movement that actually grounds your nervous system: slow, deliberate, weight-bearing exercise in warm environments
• 
  
• Why routine and predictability in your exercise matters more for Vata than intensity
• 
  

Your Turn: Try the grounding movement practice this week and notice what happens to your anxiety, your sleep, that jittery feeling. Tag @myarvasi on Instagram and share what shifted.

For Vata types, the time change feels like losing your anchor. Your whole day feels off— forgetting what you were about to do, losing your train of thought, starting three things and finishing none. When 5 p.m. darkness hits, you feel scattered and restless, moving but accomplishing nothing. Your mind won't turn off at night, or you wake at 2 or 3 a.m. with thoughts already spinning.

Your Vata nervous system— already naturally variable— loses its grounding when the rhythm shifts.

In this week's Vata Health Rx, integrative medicine physicians and Ayurvedic experts Dr. Avanti Kumar-Singh and Dr. Tanmeet Sethi explain why the time change scatters your already-mobile nervous system and give you a simple Evening Grounding Practice to help you adjust quickly.

Your prescription this week is to do your 10-Minute Evening Grounding Practice between 4:30-6:30 p.m. daily— because giving your variable system this consistent anchor is what finally calms the scattered anxiety.

Listen now to learn:

• Why Vata types struggle most with the time change— your nervous system needs external cues to stay grounded
• The Evening Grounding Practice that anchors your scattered system through warmth, pressure, and routine
• The critical importance of doing this at the same time every evening to recalibrate your body clock

Your Turn: Do your Evening Grounding Practice every evening this week at the same time. Notice what happens to your sleep, your breathing, that spinning feeling. Tag @myarvasi on Instagram and share what shifted.

For Vata types, your nervous system rattles from the start. You wake up anxious, your mind races all day, and you can't settle at night even though you're exhausted. This agitation shows up most in your Mind & Mood—scattered thoughts, spiraling anxiety, a system that won't calm down.

In this week's Vata Health Rx, integrative medicine physicians and Ayurvedic experts Dr. Avanti Kumar-Singh and Dr. Tanmeet Sethi go deeper into the Oil Massage practice from Week 1—teaching you the nuances that make it even more powerful at calming your agitated nervous system.

This week, massage warm sesame oil into the soles of your feet for 2-3 minutes with firm, downward pressure BEFORE your morning light—because grounding your rattling nervous system before the day even starts is what finally calms the anxiety and protects your Mind & Mood.

Listen now to learn:

• Why Vata's nervous system rattles and shakes—and how this creates the anxious, scattered pattern you experience
• How to refine your Oil Massage practice so it actually calms your agitated cortisol loop
• The common mistakes that keep Vata types stuck in morning anxiety
• Why this practice BEFORE light changes everything for your Mind & Mood

Your Turn: Try the refined Oil Massage practice this week and notice—does your morning anxiety quiet? Can you think more clearly? Tag @myarvasi on Instagram and share what shifted.

For Vata types, fall mornings bring gas, irregular bowels, bloating that comes out of nowhere, and skin breakouts that flare around your cycle. Your gut bacteria—your estrobolome—aren't clearing estrogen the way they should, and fall's dryness is making it worse.

In this week's Vata Health Rx, integrative medicine physicians and Ayurvedic experts Dr. Avanti Kumar-Singh and Dr. Tanmeet Sethi explain exactly why this matters and exactly what to eat to fix it.

This week, eat warm oatmeal with ghee, cinnamon, stewed dates, and flaxseed—plus a hard-boiled egg or protein powder—within 60 minutes of waking—because the right breakfast finally clears the bloating, irregular bowels, and anxiety that won't quit.

Listen now to learn:

• Your Vata breakfast formula: gentle fiber + protein + healthy fats + warming spices + natural sweetness (within 60 minutes of waking)
• Why Vata's irregular digestion lets estrogen recirculate instead of leaving your body—fueling anxiety and bloating
• Why cold, dry foods make everything worse—and what to eat instead
• How adding protein stabilizes blood sugar and prevents the mid-morning crash that leaves you scattered
• How this one meal grounds your nervous system and protects your Body & Strength

Your Turn: Make this week's breakfast, share a photo, and tag @myarvasi on Instagram.

For Vata types, fall mornings can feel like starting the day already behind. You wake up, skip water, maybe grab coffee, dive into your inbox—and by 10 a.m., you're anxious, scattered, and exhausted. You started three things but finished none.

In this week's Vata Health Rx, integrative medicine physicians and Ayurvedic experts Dr. Avanti Kumar-Singh and Dr. Tanmeet Sethi explain why forgetting to hydrate and skipping breakfast sends your cortisol—and your focus—into chaos.

Listen now to learn:

• Why Vata digestion needs early fuel to keep cortisol steady and anxiety at bay
• How skipping water and meals creates the classic Vata pattern: spike, then crash
• Why coffee on an empty stomach amplifies jitters and scatters your focus
• A 3-step morning prescription to ground your energy and protect your Work & Purpose

Your Turn: Try this week's practice and notice—how's your focus by mid-morning? Can you finish what you start? Tag @myarvasi on Instagram to share what you noticed.

Fall mornings can feel like moving through wind — scattered, restless, and unsteady. For Vata types, this season can bring bursts of creativity when balanced, but fatigue, anxiety, and depleted stamina when not.

In this week’s Vata Health Rx, integrative medicine physicians and Ayurvedic experts Dr. Avanti Kumar-Singh and Dr. Tanmeet Sethi explain why morning light is your strongest reset and how a physician-guided protocol can turn scattered mornings into steady energy.

Listen now to learn:

• How fall stirs Vata energy in body, mind, and digestion
• Why the cortisol awakening response is your body’s natural “on” switch each morning
• A 3-step prescription to ground and restore strength

Your Turn: Anchor your mornings. Try this week’s practice, then share your reflection or tag @myarvasi on Instagram so we can celebrate your progress together.

Hosted by integrative medicine physicians and Ayurvedic experts Dr. Avanti Kumar-Singh and Dr. Tanmeet Sethi, this podcast gives you something most wellness advice misses: prescriptions that are personalized, physician-led, and grounded in both science and Ayurveda.

Each Sunday, you’ll receive a clear, practical weekly dose of guidance designed for your biology—not generic tips that never stick. From your hormones to your gut, your circadian rhythm to your nervous system, you’ll learn how to align your body with the rhythms that truly matter.

👉 Take the Dosha Assessment so you never miss your weekly prescription.